Vol. 17, No. 7
December 2014/ January 2015
Cent$ible Nutrition News Cost Cutter: Walk Past the Deli Do you like the smells of the grocery store deli? A healthy and cheaper option is to make your own delitype foods and freeze them so they are ready as a quick meal. You can cut costs and add nutrition this way. Prepared meals cooled properly can be kept in the freezer for up to one month. Label and date the prepared food before freezing.
Mixing in the Whole Grains MyPlate.gov recommends that half of your grains be whole grains. Whole grains are the entire grain seed of a plant made up of three edible parts which are the bran, germ, and endosperm. The multi-layered outer skin is the bran and it contains important antioxidants, B vitamins, and fiber. The germ has the potential to sprout into a new plant. The endosperm is the largest portion of the whole grain. Refining usually removes the bran and the germ, which means many nutrients are lost, therefore whole grains are a more nutritious choice. Add whole grains to your weekly menu plan. Substitute half the white flour with whole-wheat flour in recipes for pancakes, quick breads, and muffins. Replace one third of the flour in a recipe with oats or add half a cup of cooked brown rice, wild rice, or barley to your favorite canned or home-made soup. Add three-quarters of a cup of oats to each pound of ground beef or turkey in your favorite meatball, burger, or meatloaf recipe. Try new whole grains such as brown rice, barley, or quinoa. Make it a challenge to get more whole grains into your meals. Cent$ible Nutrition classes provide numerous ideas and recipes for whole grains. Check the packages of whole grain foods for additional recipes.
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